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The Whole Truth

Demystifying Cholesterol and Whole Grains

by Sheryl Norman,

It’s not just coincidence that September is Cholesterol Awareness Month and Whole GrainsMonth. Cholesterol levels can be managed in manyways, and key among them is eating whole grain foods. The Good, the Bad: Cholesterol

Cholesterol is a waxy substance found in the fats in our blood. Our bodies need cholesterol to build healthy cells, but having high cholesterol can increase the risk of heart disease or stroke. Everyone has good and bad cholesterol. “Bad cholesterol,” LDL, can clog arteries and increase the risk of a heart attack or stroke. “Good cholesterol,” HDL, takes “bad cholesterol” out of the bloodstream. High cholesterol risk factors include: Smoking, obesity, poor diet, lack of exercise, high blood pressure, diabetes and a family history of heart disease. However, the condition has no outright symptoms. A blood test is the only way to detect high cholesterol. It can also be inherited, but is often treatable. Lifestyle changes are your best fi rst line of defense against high cholesterol. Medication may also be necessary; check with your physician or health care provider to be sure. According to Peter H. Gott, M.D., diet is the cheapest, safest and most reasonable first step to lowering cholesterol levels. And according to the Mayo Clinic, a diet low in saturated fat—high in fiber, fruits and vegetables—may help lower cholesterol as much as statin medications for some people.

All grains start life as whole grains. A whole grain is simply the whole seed (or kernel) of a plant, which includes three key parts: the bran, germ and endosperm. When grains are processed, the bran and germ are often removed. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least 17 key nutrients. The Whole Grains Council has created the Whole Grain Stamp to help you find real whole grain products. Until the Whole Grain Stamp is used on all foods, check the package label. Look for words like “whole wheat,” “whole [other grain],” “stone-ground whole [grain],” “brown rice,” “oats, oatmeal” or “wheatberries.”